FUELLING your body properly before and after a workout is just as important as the training itself. What you eat around your workouts can significantly affect your energy levels, performance, recovery, and long-term results, whether your goal is fat loss, muscle gain, or simply staying healthy.

“The right pre-workout meal can help you train harder and longer, while smart post-workout nutrition ensures your body repairs and grows stronger,” said nutritionist Keisha Black.

“Pre- and post-workout nutrition can significantly impact your performance, recovery, and results, whether you’re lifting, running, or doing high-intensity interval training,“ she said.

“When working out, you have to learn what to eat, when to eat it, and how to customise your nutrition based on your fitness goals and training style.”

Pre-workout

Goal: Fuel your workout with energy, improve performance, and prevent muscle breakdown.

What to eat:

1) Carbs – Your main fuel source (especially for high-intensity or strength training)

•Quick carbs: fruit, oats, rice cakes

•Slower-digesting carbs (if eating one to two hours before): brown rice, sweet potato, whole grain toast

2) Protein – Helps preserve muscle during training

•Lean protein: chicken, eggs, Greek yoghurt, whey

3) Minimal fat – Small amounts are okay, but too much can slow digestion.

“Avoid very high fat or high-fibre meals right before training,” Black said. “Also, avoid eating large meals an hour before intense workouts.”

Post-workout

Goal: Replenish glycogen, kick-start muscle recovery, and reduce soreness.

What to eat:

1) Protein – Crucial for muscle repair and growth

•Aim for 20–40g high-quality protein (whey, eggs, lean meat, tofu)

2) Carbs – Replenish glycogen used during the workout

•1–2g carbs per kg of body weight depending on workout intensity

3)Fluids & electrolytes – Rehydrate, especially after sweaty sessions

•Water, coconut water, or electrolyte drinks.

“Ideally, time your post-workout meal within 30–90 minutes post-workout,” Black said.

Post-workout meal example

Strength Training: Grilled chicken, quinoa and vegetables

Cardio/Endurance: Brown rice, lean beef and fruit

On-the-go: Protein shake with banana and oats

Plant-based: Tofu stir-fry, brown rice and a smoothie with bean protein.

“Note that hydration matters before and after, so drink water throughout the day,” Black said.

She said caffeine pre-workout (30–60 minutes before) can improve focus and endurance.

“If you’re training fasted (for example, early morning), having just a small protein shake and fruit can help performance,” she said.